HIGH PROTEIN CUCUMBER CHICKEN AVOCADO SALAD Next time you’re craving a light but filling high protein lunch, try this salad. There is a little bit of everything in each bite and its so good. I used grilled chicken + greek yogurt as the main base for the dressing and this delivers 37g of protein a serving. Makes 2 servings. Here is how I made it: 1. Thinly slice or dice 3-4 Persian cucumbers. Add them to a mason jar or salad bowl. 2. Finely dice 1.5 cups of broccoli florets into small broccoli snowflakes - the texture is perfect, trust me. 3. Finely chop a large handful of fresh herbs (parsley, cilantro, or mint would work best here) … you’ll want about 3 tablespoons of finely chopped herbs here, and finely dice small shallot or 1/4 red onion (optional). 4. Cube up 1 small avocado into chunks and add to the rest. 5. Lastly, for the protein, I cubed up some leftover grilled chicken (about 7oz), but you can use rotisserie chicken or shrimp here, too. 6. For the dressing, add 2 tablespoons greek yogurt, 1 tablespoon dijon mustard, 2 tsp good olive oil, the zest and juice of a large lemon, pinch of salt and pepper, 1/2 tsp dried oregano, 1/2 tsp garlic powder, and 1/2 tsp Aleppo pepper or chili flakes. Mix well and add it to the salad bowl. Put the lid on and give it a shakey shake (or toss if in a bow!) and enjoy. If you try it, let me know on SHREDHAPPENS. ENJOY. . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #cucumbersalad #salads #healthyrecipes #goodmoodfood #mediterraneanfood

ONE PAN GARLICKY ZUCCHINI PASTA BAKE This is how to make an easy, ridiculously good pasta bake. While my love for feta runs deep, I opted to use Boursin cheese here and it was so creamy and so good. To make it high protein and lowcarb, I used my @Kaizen Food Company protein pasta here, but you can use any pasta you like. You can pick up some kaizen right here on TikTok shop. It has just 6 net carbs and packs 20 grams protein per serving. Here is how I made it: 1.Grab an oven safe dish. Toss in 1 large diced zucchini (or 2 medium diced zucchini) 2.Drizzle in 1-2 tablespoons of avocado oil, add a couple pinches of salt, 1 tbsp onion powder, and 1/2 tbsp of chili flakes or aleppo pepper. Mix well. 3.Add your Boursin cheese disc in the middle. 4.Cut the top of a garlic bulb, drizzle with oil, wrap it in parchment paper, and add it to the pan. 5.Put the dish in the oven for 40-45 minutes at 400F. 6.Before you pull it out of the oven, get your pasta ready. To make this lowcarb and high protein, I used my Kaizen lowcarb high protein pasta (its also gluten free). You can use any pasta that you like. I boiled my Ziti pasta for 5.5 minutes in generously salted water and strained it. 7.Bring out the baked dish from the oven, use a fork to gently smash the cheese and squeeze the garlic out of the bulb. Add grated parmesan and fresh basil. Mix well, toss in your boiled pasta and mix well again. 8.Top it with more grated parmesan, fresh basil, and chili flakes to your hearts desire. ENJOY. . . . . #lowcarb #lowcarbrecipes #lowcarbpasta #keto #ketorecipes #healthyrecipes #healthyfoodshare #goodmoodfood #onepanmeal

ONE PAN STUFFED PEPPER BAKE CASSEROLE 4 Servings: 420 calories, 49g protein, and 15 net carbs a serving. This is an easy weeknight or meal prep meal that tastes amazing! I used my high protein lowcarb @Kaizen Food Company rice here, but you can use regular rice, quinoa, brown rice, or your favorite rice alternative. Feel free to add more veggies as you wish. Comment “COOKBOOK” to preorder my hardcover cookbook So Easy, So Good coming out in March! 👉 Your preorder unlocks my free bonus E-Book featuring 30+ additional recipes and my exclusive meal plan & grocery list. Ingredients: -3 bell peppers, diced -1 lb ground beef -1 8oz bag Kaizen lowcarb rice or any rice alternative, or 2 cups cooked regular rice -1 small onion, finely diced -3 garlic cloves, minced -1 can tomato sauce (15oz) -1 tbsp oregano -1 tbsp smoked paprika -1 tbsp garlic powder -1/2 tsp cayenne pepper -Salt and pepper, to taste -1 cup shredded cheese (cheddar, mozzarella, or a mix) Directions: 1. Preheat oven to 375°F. 2. In a skillet, brown the ground beef over medium heat with diced onion and garlic. 3. Add the spices, salt, pepper, and the tomato sauce. 4. Add your diced bell peppers, mix well, and cook for about 2-3 minutes. 5. Add your uncooked Kaizen rice (or rice alternative) and simmer for 3 mins. If using regular cooked rice, move forward to next step. 6. Top with 1/2 cup shredded cheese, and pop into the oven for 15-20 mins. 7. Let rest for 5 minutes before serving. Optional: garnish with parsley and yogurt or sour cream. ENJOY!!
 #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #proteinrecipes #healthyfoodshare #goodmoodfood #mealprep

PERSIAN CUCUMBER SALAD . This is without a doubt one of my favorite salads - it’s the perfect combo in each bite: there is crunchy, salty, creamy in each bite and it’s SO good. . Here is how I made it: . 1.Thinly slice or dice five or six Persian cucumbers. Add them to a mason jar or salad bowl. . 2.Cube an avocado and add to the jar/bowl. You can always add more avocado, too. . 3.Thinly slice 1 scallion (you’ll both the white and green parts of this). . 4.Finely chop a handful fresh dill & fresh mint (this yield get you about 1/3 cup of each herb once chopped) . 5.Add 2oz toasted and cooled walnuts (or pistachios?!), 1.5 oz feta cheese, and 2 tbsp sumac for a nice tangy touch. . 6.Dress it up with the zest of a full lemon, the juice of 1/2 lemon, 3-4 tbsp of a GOOD olive oil, a couple pinches salt & pepper. . Give it a shakey shake (or toss!) and enjoy. . If you try it, let me know on SHREDHAPPENS. . ENJOY. . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #cucumbersalad #salads #healthyrecipes #goodmoodfood #mediterraneanfood #saladrecipe

💥LOWCARB CHICKEN TENDER SNACKWRAPS I’ve lost over 100lbs by eating healthier versions of my favorite foods with more protein, fewer carbs, and better ingredients. If you love chicken tenders or snack wraps, let me tell you, these are SO good. I topped them with the @Chosen Foods chicken sauce (my favorite sauce made with Avocado Oil and clean ingredients) and it is by far one of the BEST things Ive made. 👉🏽This is one of 30+ recipes in my bonus ebook that you can download FREE (a $25 value) when you preorder my upcoming cookbook. Link is in my bio to order! Ingredients: 1 pound chicken tenders or cut of choice, cut into thin strips 1 cup low-carb breadcrumbs (or crushed pork rinds) 2 large eggs 1 tsps moked paprika 2 pinches of salt & black pepper Chosen Foods Avocado oil spray 4 low-carb tortillas 1 cup shredded lettuce 1 medium tomato, diced 1/2 cup shredded cheese Chosen Foods Chicken Sauce Directions: 1.Preheat your air fryer to 400F 2. Set up a dredging station: In a bowl, whisk the eggs to create an egg wash. In another bowl, combine the low-carb breadcrumbs with smoked paprika, two generous pinches of salt, and black pepper. 3. Dip each chicken tender into the egg wash, allowing any excess to drip off, then coat it with the seasoned breadcrumbs. 4. Place the breaded chicken tenders in a single layer in the air fryer basket. Spray them lightly with avocado oil to ensure a crispy finish. Air-fry for 8-10 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165F. 5. Assemble the wraps by adding a layer of shredded lettuce, diced tomato, and shredded cheese on each low-carb tortilla. Place a few air-fried chicken tenders on top of the fillings. Drizzle Chosen Foods Chicken Sauce on top. 6. Fold or roll up the tortilla into a wrap and serve. If you make it, be sure to let me know. ENJOY! #chosenpartner #lowcarb #lowcarbrecipes #healthyrecipes #keto #ketorecipes #healthyfoodshare #chickenrecipes

💥SHRIMP POWER BOWL. . I’ve lost over 100lbs by eating healthier versions of my favorite foods with more protein, fewer carbs, and better ingredients. If you struggle with keeping full throughout the day, or you just want simple meal prep ideas, try this power bowl. I made it with shrimp, but you can easily use chicken or salmon or any kind of protein you like! To keep this high protein, I used my high protein lowcarb @Kaizen Food Company rice (20g protein a serving!) but you can use rice, quinoa, or any base you prefer. Here is how I made it: 1.Start with 1lb wild peeled deveined shrimp. Drizzle 1 tbsp oil, season with salt, pepper, then add 1 tbsp paprika, 1 tbsp garlic powder, and 1 tbsp Chile lime seasoning. Mix well. 2.Bring a pan on medium heat, add 1 tsp oil, then cook the shrimp for about 60-90 secs on the first side, flip and cook for another 60 secs on the second side. Dont overcook shrimp as it becomes rubbery. 3.To make the sauce, grab a small bowl and add 1 tbsp of canned red curry paste (i used Maesri brand), 2 tablespoons mayo, a pinch of salt, and the juice of 2 limes. You can adjust any of these ratio depending on what you like. I typically add a touch of water to make the sauce last longer and a little lighter, but up to you. 4.Next, prep your veggies! I used some fun ettuce, Persian cucumber, red onion, & avocado, but again, use whatever you like and get those veggies in! . 5.Lastly, get your base ready. I boiled a bag of my Kaizen lowcarb rice (just 6 net carbs and 20g protein a serving) in salted water for 6 mins, strained, & added to a serving bowl. . 6.To the rice, add 4-6 oz cooked shrimp, a handful of lettuce, about 1/2 Persian cucumber diced, a few red onion slices, 1/3 to 1/2 sliced avocado, then top with as much sauce as you like, and sesame seeds. . ENJOY! . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood #proteinrecipes

HIGH PROTEIN CHICKEN ENCHILADA BAKE This is a super easy bake you can make that packs 42g protein a serving. The best part? You can use frozen veggies and precooked chicken, and even combine everything in one dish to keep it as simple as possible! Feel free to adjust however way you wish, and even add rice, quinoa, or pasta to the mix. You can also use my low carb @Kaizen Food Company pasta or rice for a boost of protein too. Your call! Here’s how to make it: 1. Preheat oven to 400F. 2. Heat a large, oven-safe skillet over medium heat. Add the oil. When it glistens, add the chopped onion and broccoli. Cover and cook, stirring occasionally, for 3-4 minutes to let the veggies soften. If the veggies appear too dry, add a splash of water or chicken broth. 3. Stir in the chopped spinach, salt, pepper, chili powder, and pre-cooked chicken. 4. Transfer chicken and veggie mixture to a casserole dish. 5. In a bowl, whisk together the Greek yogurt and enchilada sauce, then pour over casserole dish. Top with cheese blend. 6. Transfer to the oven and heat for 10–15 minutes or until the cheese is melted. 7. Let it rest for 5 minutes, then top with cilantro, avocado, and jalapeno. ENJOY!! . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #easyrecipes #healthyrecipes #goodmoodfood #proteinrecipes

HIGH PROTEIN 🍫CHOCOLATE PEANUT BUTTER LAVA CAKE You won’t believe this healthy dessert is high-protein, low-carb, and completely flourless! 🍫 Here is how I made it: Ingredients: * 2 servings blended cottage cheese (about half a 16oz tub) * 2 eggs * 3-4 tbsp powdered monkfruit (or sweetener of choice) * 2.5 tbsp cacao powder (use 3 tbsp for a richer taste) * Splash of vanilla extract * Optional:a sprinkle of chocolate chips * Optional: Powdered Peanut butter for the frosting Directions: 1️⃣ Blend 8oz cottage cheese in a small food processor until smooth and transfer to an oven-safe dish.
2️⃣ Crack in 2 eggs and mix until combined.
3️⃣ Add cacao powder (adjust for desired darkness). I like 3 tbsp, but you do you.
4️⃣ Stir in 3-4 tbsp powdered monkfruit or preferred sweetener.
5️⃣ Add a splash of vanilla extract & mix thoroughly.
6️⃣ Sprinkle chocolate chips on top, if desired, and add 1 to 2 tsp peanut butter inside. To make this lower calorie, skip the pb here and just top it with the lower calorie pb frosting below. Shake it so it somewhat submerges into the cake.
7️⃣ Pop it into the oven and bake at 350°F for 30-35 minutes.
8️⃣ Remove, let cool for 2 minutes, then enjoy! To make this lower calorie and 250 calories a serving, skip adding the peanut butter inside. Just top it with a lower calorie peanut butter frosting mix 1 tbsp powdered peanut butter with 1-2 tbsp water and 1 tsp powdered monkfruit. I promise, its just as good! If you try it, be sure to let me know on SHREDHAPPENS! ENJOY #lowcarb #lowcarbrecipes #keto #ketorecipes #healthydessert #goodmoodfood #healthyrecipes

MEDITERRANEAN LEMON DILL CHICKEN SOUP. Which team are you? Lemony or creamy?? This soup is pure comfort. Light, lemony, herby, and absolutely perfect for cozy nights. It’s also SO easy and SO good—you’ll want to make it on repeat. 🍋✨ This recipe brings all the Mediterranean vibes to your table, with tender chicken, fresh dill, and a bright burst of lemon. It’s great for meal prep, too! I used my lowcarb kaizen rice here, but you can use regular rice, orzo, or even something like barley or farro! Here’s how I made it: 1. Finely dice 1 lb of chicken (cut of choice), drizzle 1 tbsp olive and season with 2 tsp garlic powder, 1 tbsp oregano, salt + pepper, and juice of 1/2 a lemon. Rub this over 1 lb raw chicken and set aside. 2. Next, lets sauté some veggies. Heat 1 tbsp olive oil in a pot over medium heat. Add 1 diced yellow onion, 3 minced garlic cloves, and 2 diced carrots. Cook until softened and fragrant, about 5 minutes. 3. Then add the seasoned chicken to the pot, followed by 6-8 cups chicken stock or broth. Bring to a boil, then reduce to a simmer. Let it cook for 25-30 minutes. 4. Finally, add rice, orzo, or barley. To keep this high protein and lowcarb, I added my @Kaizen Food Company lowcarb rice, but use whatever you like. Add to the pot until rice is softened, about 6 minutes. 5. Finish with lemon + dill. Stir in the zest and juice of 1 large lemon and 1/4 cup chopped fresh dill. Add a few generous pinches of salt and pepper, stir, and taste. Salt is super key here to bring all the flavors out, so adjust seasoning with salt + pepper as needed. 6. Ladle into bowls, garnish with more dill and fresh lemon if you like, and serve hot. 🌿 If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . #mediterraneanfood #lowcarb #lowcarbrecipes #healthyrecipes #proteinpasta #lowcarbpasta #keto #ketorecipes #goodmoodfood #healthyfoodshare

Spicy Lime Chicken Fusion Bowl
 These are the juiciest, tastiest chicken thighs with a tangy slaw, express pickled onions, and a creamy, zesty sauce that will bring everything together perfectly. Use regular rice or my high protein low carb @Kaizen Food Company rice! Here’s how I made it: 1️⃣ Start by marinating chicken. Add 2 lb chicken thighs to a bowl, drizzle with 1 tbsp avocado oil, 2 tbsp soy sauce and 1.5 tbsp rice vinegar. Season with 2 generous pinches salt, fresh cracked pepper, 1/2 tbsp each of five spice, garlic powder, onion powder, and chipotle powder, plus 1/2 tsp cayenne powder. Mix well & let it marinate for 30 mins. 2️⃣ For the express pickled onions, thinly slice 1 red onion & add it to a bowl with the juice of 2 limes, a pinch of salt, & 1 tbsp chile lime seasoning. Mix well & let it sit, stirring every few mins. 3️⃣ For the slaw, thinly shred 1/2 small purple cabbage & 3 carrots, thinly slice 3 Persian cucumbers, chop a large handful of fresh cilantro & 2 scallions. Add to a bowl. 4️⃣ For the sauce, mix 5 tbsp mayo, 1.5 tbsp sriracha, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey or powdered monkfruit, 1 tsp minced garlic, & the juice of 1 lime. Toss most of the sauce into the slaw, save some for later. 5️⃣ Cook chicken by heating a pan to medium. Add chicken & cook for 3 mins on the first side, then flip, cover, & cook for 7 mins. Flip again, cover, and turn off the heat. Let it sit for a few mins to stay juicy. 6️⃣ Prepare your base. I used my @kaizenfoodco rice for a high-protein, low-carb option, but regular rice, quinoa, or cauli rice work! 7️⃣ When everything’s ready, assemble your bowl. Start with your base, add a layer of slaw, sliced chicken, pickled onions, drizzle with the reserved sauce, fresh cilantro, sesame seeds & avo. If you make it, be sure to let me know on SHREDHAPPENS! . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #proteinrecipes #chickenrecipes #goodmoodfood #healthyfoodshare